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Runner's Training Tips: Cold Weather Tips.

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    • CommentAuthorFree Memberksmilebby
    • CommentTimeOct 18th 2009 edited
     
    ksmilebby

    I need to continue running and it's getting a lot colder out.

    Is there any tips on what to wear?

    Or what to eat?

  2.  
    Trainbellsway
    I don't change my eating because of the cold but I run all winter long here in MA.  I usually move from a short sleeve shirt to a long sleeve shirt at 40 degrees.  At 35, I go from shorts to tights and from a hat to an ear band.  By 30 I throw a windbreaker over the long sleeved shirt and change to a ski cap and add gloves.  Under 20, I need 2 shirts and mittens.  Single digits call for the neck warmer.  No, I'm not really that rigid about the temperature but you can see the progression.  Of course, never use cotton.  It holds the moisture next to your skin and is a recipe for hypothermia.  If it is a long run in the single digits, I carry my GU in my glove so it doesn't freeze up.  Rule of thumb...when you start out you should feel a bit cool because you'll warm up.  If you feel perfect when you start out, you'll be too hot after a mile or 2 and have to shed some clothes.
  3.  
    rpetreccajr
    Layers. The colder the more layers. No cotton as has already been said. Covering your head will trap a lot of heat. Remember that wind compounds the cold as will rain. Snow - not so much. If you are a guy, you might want to consider a wind-proof brief - keeps the dangly bits from freezing off. Finally - you'll be wearing more on a 40 degree run in October than you will in February/March. Depending on where you live 40 in March may feel down right tropical.
    • CommentAuthorBronze membershipjsparksh
    • CommentTimeOct 19th 2009
     
    jsparksh
    I 2nd wind proof brief...critical for winter running...
    • CommentAuthorFree Membernorthwestru
    • CommentTimeOct 29th 2009 edited
     
    northwestru

    Hey Trainbellsway, I also run in MA but I dress a lot warmer, basically it's the same progression as yours, but add 10-15F to your thresholds :)

    Also, I often see other people running when I am, and usually they are dressed comparably to my outfits.

    • CommentAuthorFree Memberbhbrtn
    • CommentTimeOct 30th 2009
     
    bhbrtn

    I'm in TN so...

    Thin glove liners (w/o gloves) are nice below 40 to 20's.

    I'm bald so...micro-fiber ski cap instead of ear warmers below 40. Wool ski cap over micro-fiber below teens.

    Shorts over tights or compression shorts helps with the wind on the important bits for guys and adds pockets to stick gloves and caps if they need to come off.

    I'll go to compression shorts in the 20's and 30's. Tights in the low 20's.

    1/4 zip tech shirt makes a nice top layer in the 30's. You can open it up if you get too warm.

    Think white or orange/yellow reflective top layers or you will need to add a reflective vest over the top or everything unless you run at lunch.

    If you do an extended warm-up walk, etc... a cotton hoodie that you can stash before running (and you don't mind losing) is nice on cold days. You can use it as a throw-away top at a cold race.

    Try to run out into the wind...back with the wind.

    Buy a pack of 3/8" hex screw...and screw and old pair of shoes before it snows. 1/2" might bust a gel or tickle your foot, 1/4" won't stay in as long...but it's your shoes, your call.

    Ben

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